Coffee is a worldwide addiction. Why do people drink coffee? Some love the taste. Others want an extra jolt of caffeine to get them through the day. And then some people drink it for its health benefits, digestion and even out of habit.
Worldwide, it’s estimated that 30% – 40% of people are coffee drinkers. And with a population of 7.88 billion people, that means at least 2.6 billion people consume this drink.
But why?
Why Do People Drink Coffee?
Surveys of people in the United States have been done to understand why coffee, instead of anything else, is their favorite drink. One survey of people over the age of 18 in the US (857 total respondents), found:
62% of people like the taste
58% drink coffee to wake them up
46% find pleasure in drinking coffee
36% use this drink to warm them up (it’s amazing on a cold morning)
33% are happier after drinking it
29% find coffee relaxes them
28% drink it out of habit
14% like to try new flavors (some are divine)
12% drink it socially
9% drink coffee for digestion after a meal
5% drink if for health reasons
But, there are still many other reasons that people drink coffee that didn’t make it on to this survey.
Coffee Gets People Through the Day
Why do people drink coffee? If you’ve ever struggled to get through the day or just woke up feeling exhausted, coffee may be the pick-me-up that you need. Ask most people that can’t get through the day without their jolt of java, and they’ll say they need coffee,
Why?
Caffeine boosts your energy levels. When you drink coffee, it stimulates the central nervous system due to the caffeine. Of course, decaf will not work in the same way. If you’re drinking caffeinated coffee, it will:
Increase energy levels thanks to it acting as a central nervous system stimulant.
Blocks adenosine, a neurotransmitter responsible for helping the brain regulate energy levels (read the study here).
Coffee, or the caffeine that it contains, will decrease fatigue and improve energy levels. I do want to mention, and this is something that is still being debated by people, but adding milk or fats to your coffee will slow caffeine absorption rates.
For example, if you drink your coffee black, you’ll absorb the caffeine faster than if you add milk to it.
Caffeine binds to the casein protein in milk, slowing caffeine absorption, which I find helps me avoid “crashing” after drinking coffee. If you feel like you get a jolt of energy after drinking coffee and then get tired 30 minutes later, add in some milk to see if it helps you.
A lot of research is going into the health benefits of coffee because of the high consumption rate across the world.
Coffee has Some Serious Health Benefits
Do you drink coffee? If so, you’ll love that there are a lot of potential health benefits that this drink offers that go overlooked. I encourage you to do some research on your own if you’re interested in knowing more about these benefits, but they include:
Lower risk of type 2 diabetes, according to a 30 study review.
May slow the progression of Parkinson’s disease (read the study here).
May lower the risk of Alzheimer’s disease, according to an 11-study review.
Potentially decreases body fat, especially in men, according to a 12-study review.
May help lower depression.
May lower the risk of certain liver conditions.
Some studies even link coffee to a reduced risk of heart disease and stroke. You’ll certainly want to read through these studies to make your own judgment on the benefits of coffee. The studies and reviews linked up above show some serious health benefits of coffee that you won’t experience when drinking other common drinks.
Beauty Benefits of Drinking Coffee
Coffee and beauty? What? Yup! You can up your beauty regimen with coffee, but you have to use the grinds for most of these beauty treatments. For example, there are a lot of coffee benefits for skin health and anti-aging, but you’ll need to make a scrub or a cream for these perks.
A few of the ways that people are using coffee in their beauty routine are:
Reduce puffy eyes and inflammation
Reduce cellulite
Decrease sunspots and fine lines
Clear up acne
Fight back against dark eye circles
Reduce swelling
Again, most of these perks aren’t achieved by just drinking coffee. You will need to soak your foot in cool coffee to boost circulation or make your own exfoliator using the grounds to clear up your acne.
Some of the perks from CGA (what fights inflammation) are also experienced from drinking coffee. Yet, you’ll find that applying the grounds directly to the skin offers more targeted treatment. Coffee scrub benefits are pretty impressive, plus making a scrub is an excellent way to use grounds that you were just going to discard anyway.
And, I almost forgot to mention that you can use coffee for your hair.
Whether you’re a man or woman, coffee can help promote hair growth and stop hair loss. Studies show that the caffeine in coffee helps with:
Blocking DHT in the hair follicles of men
Extending the hair growth phase, also known as anagen
Promoting hair growth in women
If you exfoliate your scalp with coffee grounds, it can get rid of the dead skin cells on your scalp and also improve blood flow to the hair follicles.
Even if you’re just an avid coffee drinker, you’ll benefit from the antioxidants helping maintain the collagen in your body and caffeine promoting circulation. However, I would recommend using a coffee rinse or something similar to help with hair health.
With that said, putting all of these grounds down the sink or bathtub isn’t the best for your pipes. Instead, you may want to put a bathtub strainer or hairstopper over the drain to catch the grounds so that you can discard them properly.
Coffee Comes in Many Flavors
Coffee comes in so many flavors. If you run to Starbucks to grab an iced coffee latte with whipped cream and mounds of sugar, you’ll likely negate a lot of the health perks of drinking coffee.
If you don’t like hot coffee or it’s sweltering outside, there are a lot of benefits of cold brews, such as:
Boost metabolism
Helps with depression
Impacts digestion
And, you can also try to add some butter and coconut oil to your coffee to make bulletproof coffee, for something a little different. Bulletproof coffee benefits drinkers in quite a few ways, such as boosting your energy, it doesn’t cause people to crash like regular coffee can, encourages weight loss and even helps with inflammation.
Don’t like bulletproof coffee?
Try mushroom coffee.
Mushroom coffee comes in so many types, including lion’s mane, Reishi, chaga and many others. Mushroom coffee benefits include higher antioxidants and anti-inflammatory properties, immune system support, liver support and lower caffeine levels, too.
You’ll also find other coffee types and delicious beans from around the world:
Brazil
Vietnam
Colombia
Indonesia
Honduras
Ethiopia
Peru
India
Guatemala
Uganda
However, coffee beans can be roasted in different ways, leading to unique tastes that are enjoyed around the world. Italian coffee, for example, is very dark and rich. You can also find coffee from the US, Germany, France – all over the world.
It’s fun trying out new coffee flavors and types of beans to find which you prefer drinking.
Why do people drink coffee? Most people love the taste, but when you dig into the benefits of coffee, you’ll find it also boosts energy, relaxes some people, aids in digestion and can even be used for beauty reasons.
Do you want to learn how to meditate longer? You’re not alone. Life gets busy. When you have so many things vying for your attention (work, family, social media – the list goes on), finding the time and the mental energy to meditate longer can be a serious challenge.
Fear not! We’re here to help. Our guide provides helpful tips on how to extend your meditation session and maximize the benefits of this ancient practice.
Try Different Types of Meditation
If you want to learn how to meditate longer, one of the first things you need to consider is the type of meditation you’re doing. While mindfulness meditation works for many people, others find that sound or candle meditation works better for them.
Many people don’t realize that there are so many different types of meditation. The great news is that you can experiment with all of them until you find one – or a few – that works well for you.
Let’s explore some of these meditation types:
Mantra Meditation
If you’re having trouble staying in the moment and quieting your mind, mantra meditation may be a great option for you. With this type of meditation, you repeat a mantra – either out loud or to yourself – and focus all of your attention on it.
Repeating that mantra makes it easier to keep those intrusive thoughts at bay and you in the present moment. You can recite any mantra you want. Some popular and traditional mantras are:
Om
Aham Prema
Ham-Sah
Namo Amitabha
Om Shanti, Shanti, Shanti
I want nothing. I am nothing. I do nothing
I am enough
I can and I will
You can change your mantra with every practice to match what you’re feeling in the moment. For example, if you’re feeling low, reciting the mantra “I am enough” may help you stay in the present and even start to heal from your trauma.
There are many benefits of mantra meditation that go beyond helping you meditate for longer.
Some meditators, especially beginners, struggle to stay in the moment when they close their eyes and try to empty their minds. If this sounds like you, then candle meditation may be a better alternative for you.
Also known as candle gazing, candle meditation is all about staring at or fixating on the flame of a candle while you meditate. Some people find it easier to get into a trance-like or meditative state when staring at an object like a candle flame.
If you’re struggling to meditate for more than just a few minutes at a time, give candle meditation a try. Just make sure that you’re following safe practices when using your candles.
Sometimes, when we struggle to meditate for longer, the problem is much deeper than having short attention spans. For some, having an imbalance or blockage in one of the seven chakras prevents them from experiencing a full, deep meditation.
Chakra imbalances can manifest as anxiety, depression, anger, sadness, feeling unworthy, mental confusion, headaches and more.
If you’re struggling to extend your sessions and you’ve tried other types of meditation, you may be one of the many people who have a chakra imbalance. The great news is that chakra meditation can help remove these blockages, allowing you to heal and progress in your practice.
When you’re meditating at home or outdoors, it’s easy to get distracted by your to-do list, noises and thoughts. Some people find that it’s much easier to meditate and extend their practice sessions when they’re in a group setting.
When you attend a group meditation, you’re joining other people who have the same goals, and you’re in a dedicated space for meditation. The practice becomes more intentional, and it’s much easier to shut the door to distractions.
If you’re a beginner, you may also benefit from receiving proper guidance or pointers that the instructor or group leader may give.
Many cities have group meditation classes. Check social media groups or ask friends for recommendations if you’re struggling to find classes near you.
Sound meditation is a unique type of meditation where sounds become the focus of your attention and awareness. Many people find that focusing on sounds is much easier than emptying their minds and allows them to truly be in the moment.
Singing bowls are often used in this type of meditation to help improve focus and promote relaxation. Other tools used in sound meditation include:
Chanting
Rattlers
Tuning forks
Research has found that sound meditation may be an effective way to reduce anxiety, depression and mental health. If you’re struggling with mindfulness meditation, give this one a try.
Cord cutting meditation is a very special type of practice that focuses on cutting ties with someone who may be robbing you of your energy and peace.
These are people you once had a deep connection with. They’re no longer in your life, but they still have a hold on you (think exes, old friends, etc.). Just thinking about them causes you stress and anxiety.
Cord cutting meditation helps you let go of this connection so that you can start living life on your own terms.
If you have someone or multiple people in your life that are still draining your energy even though they’re gone, cord cutting meditation may work well for you. Severing these connections may also free up mental energy so that you can meditate for longer.
Kundalini meditation is an ancient practice that dates back to at least 500-1,000 BC, although it’s only been recently introduced to the Western world.
The goal of Kundalini meditation is to move energy through the body. The belief is that everyone has coiled energy that sits at the base of their spines. But with the right breathwork and meditation, you can awaken and unravel this energy.
This type of meditation is more active than others, and there’s a great focus on breath and alignment. Because the practice involves different movements and breathing exercises, some people experience emotional discomfort at first. However, with practice and time, this form of meditation can become a powerful tool for managing your emotions and healing past trauma.
If you’re having trouble meditating for longer because you just don’t have any energy, why not try an energizing meditation?
Initially, you may still struggle to meditate for longer than usual, but over time, those quick, energizing sessions may help you stay in a meditative state for longer.
Learning how to meditate longer takes time, practice and patience. But it also requires the right technique.
Posture is a common culprit because pain or discomfort can stop you from being able to sit quietly for long periods of time. Experimenting with different hand and meditation positions can also help.
Let’s look at some ways you can improve your meditation technique and, hopefully, start meditating for longer.
Work on Your Seated Meditation Posture
Traditionally, meditation is performed in a seated position. You don’t have to be seated while you meditate, but many people find that they’re most comfortable and alert in this position.
The problem is that sitting cross-legged or in lotus position can sometimes put extra stress on the knees and or cause discomfort. If you’re feeling uncomfortable in this position or you’re fidgeting a lot, it may be time to change your position and posture.
Rather than sitting cross-legged on the floor, try sitting upright in a chair with your feet flat on the floor and your hands resting in your lap. To maintain good posture, try sitting at the center of the seat and keeping your back away from the back of the chair.
If you prefer to sit cross-legged but want to avoid discomfort, try using a meditation cushion or blanket. Sitting on a cushion or rolled-up blanket will keep your knees lower than your hips, which will alleviate pressure on your knees. If you’re sitting on a hard floor, try putting another blanket down to cushion your ankles.
Regardless of whether you meditate in a chair or seated on the floor, it’s important to make sure that your:
Back is straight but relaxed
Neck and head are aligned over your spine
Arms are resting in your lap
Follow these pointers and you may find it’s much easier to stay comfortable and in your meditative state for longer.
Know Where to Put Your Hands
Your posture and position are important when meditating because it helps you get into a deeper meditative state and stay there for longer. But many beginners and even more experienced meditators forget that your hand position is also a part of your posture.
Knowing where to put your hands is important, and the right position can help improve your practice. Some hand positions are more comfortable than others.
But it’s also important to remember that it’s perfectly okay to simply rest your hands on your knees. Complicated hand positions may take your attention away from your practice, so start with a position you feel comfortable in.
Over time and once you’ve successfully extended your meditation sessions, you can start experimenting with different hand positions.
Remember that hand positions can also reflect your practice’s intentions, so it’s important to choose the right one.
If you’ve tried different seated positions and found that they just aren’t working for you, you may be wondering whether it’s okay to lie down while meditating.
If you want to extend your practice but just can’t stay seated for long periods of time, it’s perfectly acceptable to lie down. People with back and knee pain often find that lying down is the best way to meditate for longer.
If you’re really struggling to extend your meditation time and you’ve tried everything else on this list, it may be time to sit down and look at when you’re practicing. Are you practicing early in the morning, just before bed, or in between meetings?
Sometimes, the most convenient time isn’t always the best time.
If you’re meditating just before bed, you may be too tired to stay alert during your practice.
If you’re practicing first thing in the morning, you may be too distracted by thoughts of having to leave for work or other obligations.
If you’re practicing during your lunch break, you may not have enough time to truly get into a meditative state.
Experiment with different times of the day. Make your practice intentional and choose a time when you can really dedicate your energy to your meditation session.
We’ve talked a lot about being intentional with your meditation practice and for a good reason. The more intentional you are about meditation, the easier it will be to extend your sessions.
Creating a dedicated space for your practice is a great place to start. When you enter this space, your brain will automatically start getting into the right mindset. It’s easier to shut out distractions because you’re in this special place where your only purpose is to sit quietly with yourself.
Let’s look at how to create a dedicated meditation space in your home.
Choose a Quiet, Distraction-Free Place
The best meditation space is one that is quiet and free of distractions. Choose a peaceful corner of your bedroom or even your home office. If you have the space, you may consider creating your own meditation room.
The size of the space doesn’t matter. It can be as small or large as you want – as long as you dedicate that space to meditation only.
Create an Altar
Once you have a designated space in your home for meditation, you can set yourself up for success by adding things that will enhance your practice or help you stay in the right mindset.
Many people find that creating an altar is a great way to initiate their practice, practice gratitude and help them stay on track.
Altars don’t have to be religious in nature. They can simply serve as the place you sit in front of while meditating. Some people add statues of The Buddha and mala beads to use during their practice. Others have a singing bowl, incense or a combination of all of these things.
The goal is to create a little space where you have everything you need for your practice. Your mind will begin to associate your altar with meditation, which will help you get into a meditative state more quickly.
Baoding balls, or meditation balls, help many people improve and extend their meditation time. They can be used for enhanced attention, to reduce anxiety and even help with hand dexterity.
While they may not be an accessory or tool for everyone, meditation balls are something to consider if you’re struggling to stay focused during your practice.
When creating your meditation space, you may want to consider ways to support your body while sitting cross-legged. One great way to do that is to add a meditation bench or cushion.
These benches and cushions are specially designed to support your knees and make it more comfortable to sit upright while meditating.
Many people also find that it’s much easier to engage in deep breathing when they’re sitting on a meditation cushion or folded blanket.
If you’re having a hard time extending your meditation practice sessions, it may not be your technique, your space or even the type of meditation you’re performing. The problem may be that you’re not seeing the true value of the practice and how it can improve your life.
Understanding the benefits of meditation may help. Science is now taking a more serious look at how meditation can enhance your life. Some of the many benefits of this ancient practice include:
Improved mental health
Less stress and anxiety
Better ability to handle stress
More positive outlook on life
More research continues to be published on the benefits of meditation for mental and physical health. Taking the time to look at the science behind this practice and its effects may help you find a greater purpose in meditating. Purpose may make it easier to meditate for longer periods of time.
Whether you’re a beginner or a more experienced meditator, you may have unanswered questions that are getting in the way of your practice. For example, you may be wondering whether you’re trying to meditate for too long or whether you should close your eyes.
When we feel unsure about something, we often struggle to move forward with confidence.
A little research can go a long way in giving you the answers you need to meditate for longer because you’re not fixated on whether you’re doing something wrong.
Take the time to write down questions you have about meditation, and start doing some research. You may find that you’re spending too much time worrying about the length of your sessions or your position rather than allowing yourself to be in the moment.
Know What to Do After Meditating to Improve Future Sessions
Sometimes, it’s not the meditation session itself but what you do afterward that makes it difficult to enjoy a prolonged meditation.
For example, let’s say that you typically meditate right after work. You may struggle to extend your sessions because you’re always preoccupied with having to make dinner or getting the kids ready for bed afterward. You’re jumping from a relaxed state straight to a chaotic one. Your body may anticipate this transition, making it harder to stay in that relaxed state.
But what if you changed the things you do after meditation? What if learning how to meditate longer was as simple as changing your after-practice routine?
Taking some time to consolidate the experience and journal can help you slowly transition back to your normal routine, giving your mind and body time to adjust. Over time, you may find it much easier to meditate for longer because your mind isn’t ready to race to the next thing after 15-20 minutes.
Try changing your after-meditation routine to see if it impacts your practice and how long you can stay in a meditative state.
Learning how to meditate longer takes time and patience. But what if you’ve been experimenting with different techniques and still haven’t been able to extend your meditation time?
There are many reasons why you may still be struggling to meditate for longer.
You may have some trauma that needs healing so that you can move past it and continue with your practice.
Practice makes perfect, and time may be what’s needed to extend your meditation sessions.
Your expectations may be too high (expectations themselves are an issue that may be hindering your meditation). Start by trying to extend your meditation by just a few minutes per day rather than 20-30 minutes or more.
Remember to be kind to yourself. You are only human, and it takes years to master meditation. With patience, practice and self-love, you will find yourself slowly able to extend your meditation sessions.
Many people struggle with learning how to meditate for longer, especially beginners who are still new to the practice. Following the tips above can help you learn how to slowly extend your sessions and get deeper into meditation.
Meditation after eating is a topic that a lot of new practitioners are curious about. The main idea is that you are what you eat. If you eat anything from a piece of meat to a leaf, a chemical reaction occurs in the body to digest it.
And how long should you wait after eating before meditation?
We’ll be exploring the topic of meditation after eating and multiple concepts of why you should and shouldn’t eat before meditating.
Can I Do Meditation After Eating?
Yes, you certainly can. In fact, as we’ll see below, some people use eating beforehand as a tool to train and advance their meditation practice. This isn’t to say that it’s something everyone should do because there is a time and place for meditation and eating.
Meditation Before or After Eating: What’s Better?
Are you a meditation beginner?
If so, try not to eat before meditating.
Why?
You’re just starting out in your practice and need to devote your best-self to the practice.
Food can make you feel tired, uncomfortable and lethargic.
For example, imagine eating a big bowl of pasta with some garlic bread before meditating. When you do this, the carb-heavy meals will cause your blood sugar to spike and energy levels to soar.
Quick digestion then leads to massive energy expenditure and a crash.
However, let’s assume that you just ate and went right into your meditation. You may feel bloated and not tired just yet. You sit down, grab your meditation balls and begin meditating.
Initially, you feel great and then digestion begins to work its magic. The sugar in the carbs will then cause:
Energy levels to spike, which may make it more difficult to concentrate and pay attention
Bloating and stomach discomfort, which can negatively affect your meditation
Digestion works to breakdown your food and massive energy expenditures happen
Due to all of these factors, if you eat before meditating, it can have a negative consequence on your meditation. With that said, you might eat something less carb-heavy and be fine. You might be able to meditate with greater ease if you eat something, such as:
Fruits
Nuts
Salads
Light meals without sugar or any artificial ingredients tend to work best because they’re easier to digest and won’t require a massive amount of energy to breakdown. Overeating is never a good idea before meditation because it’s likely to lead to a wasted meditation session.
If you’re starving before you meditate and it’s causing you to feel uncomfortable and lose focus, then, by all means, sit down and eat a meal.
There’s also a train of thought that when you eat, it pulls your energy into the digestive system, which makes sense. Your body needs a lot of energy to digest your food, but your meditation will push your energy toward the spiritual eye.
I don’t know for sure where the energy goes when you meditate, but if your energy does move away from the organs when meditating, it may not be the best idea to eat before meditating,
Again, I have no way to verify this energy transfer, but if it’s true, then you’ll want to wait three hours after eating to begin meditating.
Many people prefer fasted meditation because it eliminates the risk of food impacting your practice. However, there are also a lot of people who state that “eating or not before meditating doesn’t matter.”
Quick Hack: Digestion begins once you chew your food because your salivary glands will release saliva to move the food through your digestive system. However, a quick 10-minute meditation can often be done right after eating without feeling tired or bloated just yet.
Why Meditation After Eating Shouldn’t Matter
Meditation is a tool that helps you gain control of your thoughts and mind. If you read through this thread on Reddit, you’ll see that someone poses the question of if you can meditate after eating dinner, lunch or breakfast.
The poster even states that it’s a “no no” to eat before meditation.
However, a deleted comment states “that’s just a tip for when you’re starting out,” when referring to eating prior to meditating. He states that meditation is an “all-condition habit,” meaning that you should be able to meditate at any time.
And this is the concept that I stand by for anyone who has been meditating for any length of time.
Meditation should allow you to practice when you’re:
Hungry
Full
Sad
Angry
Life is filled with amazing moments – good, bad and uncomfortable. If you continue meditating, you’ll find that it’s a practice you can rely on any time of the day and under any circumstances.
3 Things to Consider Before Deciding to Meditate Before or After Eating
Are you starving when you go to meditate and find that you can’t focus? Perhaps you even have stomach pangs. If this is the case, eat a little something before meditating and see if it helps.
Do you find that eating makes you lose focus? If so, try eating while fasted to see if it helps.
Do you feel bloated after eating? Sometimes, bloating can be utterly distracting and you should avoid eating before meditating.
So, should you practice meditation after eating?
There’s no right or wrong answer.
If you’ve been meditating for a long time, you may find that you’ll reach a higher level of practice meditating on a full stomach. However, for beginners, being cautious of the foods you eat before meditating (or not eating at all) may be better for you.
If you simply find that practicing in a fasted state works best, meditation after eating is not something for you. The key is to meditate the way that you prefer and feels best for you.
Meditation practice often focuses on posture. Most people are aware of having to keep their back straight and holding this meditation position throughout their session.
After all, some people can maintain a supine position but not a seated position. For example, you may have a bad back, a disability that keeps you from sitting or may only find the time to meditate when you’re lying down in bed at night (or in the morning).
Is It Okay to Meditate Lying Down?
Can you meditate lying down?
Absolutely.
You want to be comfortable while meditating, but you also want to keep your spine aligned when meditating,
Thich Nhat Hanh always tried to find ways to bring mindfulness to the world. He had a knack for bringing ancient wisdom and modern life together in ways few could. He made it a point to mention that you can practice mindfulness while standing, working, cooking, lying down and in virtually every position you can imagine.
Yes, mindfulness differs from traditional meditation, but they overlap enough in their energies that you can do both lying down.
If you like lotus position or sitting while meditating, do it – it’s the right choice for you.
However, you can meditate:
Lying down
Sitting in a reclining chair
Etc.
The key most important thing is to be in a peaceful place where you can focus on your meditation.
Why Meditating While Lying Down May Be a Good Choice for You
Everyone has a meditation method that they prefer and others that do not work for them. Lying down and meditation may be a good choice for you, if:
Sitting in an upright position causes you any level of pain and discomfort.
You have difficulty maintaining a straight back.
You want to start your day filled with energy and only have “me” time before you get out of bed in the morning.
You have trouble falling asleep at night and want to find a way to calm your mind and begin meditating.
Lying down can actually be an energizing meditation to start the day.
Why Meditating While Lying Down May NOT Be a Good Choice for You
Meditation isn’t about the shape as the Buddha says. Instead, you should lay down if it’s beneficial to your practice. For many people, lying down while meditating isn’t for them because:
They fall right to sleep. Often, people are short on time, they want to meditate, and they try to squeeze in their practice right before bed. And what happens? They meditate for a few minutes and when they open their eyes, it’s morning.
Lying down is uncomfortable. If you find lying down uncomfortable, it’s not the right position for you.
You lay on your side or stomach. It’s important to keep a straight back when meditating because it allows energy to move through your chakras with greater ease. In addition, an elongated spine will allow you to feel better after meditation. In fact, a straight back has been linked to moods. One study found that people with hunched backs have recurring major depression disorders.
Tips for Lying Down and Meditating
Going into your meditation can be a challenge. However, the following tips can help you get the most out of your experience:
Support your back. Extend the spine fully and add support if you want to stretch the spine further. Some people place a pillow under their mid back to stretch it out and add support to the spine. However, if you have a supportive bed, feel free to simply lie on your back.
Avoid lying on your side. Laying on your side will not allow for easy energy flow through your chakras.
Pull the shoulders back. When you pull your shoulders back, you’ll extend the chest and also make it easier to focus on your breathing. Inhaling and exhaling is much easier with your back straight and shoulders pulled back.
If you follow these tips, you’re well on your way to enhancing your meditation while lying down. Deep breathing meditation works very well while lying down, but you can try any form of meditation that you like to see if it works for you.
Benefits of Meditation While Lying Down
A few of the key benefits of lying down and meditating include:
It’s easier to keep your back straight and puts less of a focus on your posture.
Promotes better sleep, which is good for anyone who has sleeping disorders.
Reduces the risk of aches and pain.
Easier to do when you are constantly on the go from the moment that you step out of bed.
Is it okay to meditate lying down?
Absolutely. And if you’re new to meditation or just like meditating while lying down, you can still experience the benefits of meditation in the same way that you can seated. Give it a try for yourself and see if you prefer meditation seated or lying down.
If you’re new to meditation or just have a lot of key questions that you have never found answers to yet, we recommend reading through our guide: questions about meditation.
Energizing meditation can help you get through your day feeling fresh, vibrant and like you had a good night of sleep. In fact, studies have been done on meditation and energy levels proving that mindfulness meditation can significantly boost your energy.
If this sounds weird to you, chances are you were like me, where meditation led to a brief, quick nap.
However, with the right technique, meditation can provide you with a sense of clarity and a kick of energy.
What Waterloo’s Study on Meditation and Energy Found
The University of Waterloo did a study on Hatha yoga and mindfulness meditation. The study found that Hatha yoga or mindfulness meditation were both equally beneficial to the 31 study participants.
Those included in the study had the following schedule:
25 minutes of yoga
25 minutes of mindfulness
25 minutes of quiet reading
When examined after yoga or mindfulness, researchers found that participants had much better results when completing executive functions.
However, that’s not all that the study found.
Researchers note that participants felt more energized after meditation and yoga. Energizing meditation works to improve energy levels, but the study does note that Hatha yoga provided more of an energy boost than just meditation on its own.
Note: You don’t need to do Hatha yoga to get these energy benefits, although it can provide more of an energy kick than meditation. Instead, practicing mindful meditation can also help you feel more energized.
Getting Started With Energizing Meditation
Meditation and mindfulness can both help you feel energized. Some people swear by energizing meditation music, but for this article, we’re going to practice without the music.
If you want to perform energizing meditation, you should focus on the following:
Inhaling while visualizing energy entering the body
Exhaling the stress and negativity out of the body
Deep breathing while meditating will allow you to fill the body with more energy. Some schools of thought are that deep breathing allows you to “jump charge” your relaxation. When you breathe in energy, you relax the body and help regulate the exhausting emotions that you feel.
However, you can also do the same with mindfulness.
Mindfulness is something that a lot of people enjoy because they can do it anywhere . You can practice at work, on the bus or train or anywhere else you want without being in a formal setting. You don’t even need to worry about meditation hand positions or alerting those around you that you’re meditating.
For example, when you’re eating lunch:
Slowly chew your food
Take deep, meaningful breaths between bites
Focus on the food, where it came from, the farmers who planted and harvested it, the sun that helped it grow, the rain that watered the plants
Feel the textures and taste of the food on your tongue
Find joy in every bite that you take
Of course, you can do the same with meat or any foods that you eat. You can even be mindful walking, thinking about each step, the exertion of your calf muscles and quads, your heel touching the ground and so on.
We’ve written an entire guide on this practice, which you’ll want to read through if you’re new to mindfulness.
Practice deep breathing exercises before you go to bed.
Put your phone on silent.
Exercise or do yoga to further increase your energy
Of course, a jolt of delicious coffee or cappuccino in the morning can also help, but I do recommend avoiding meditation right afterward if caffeine makes your mind wander a lot.
Energizing meditation can be any meditation that helps you relax and release the tension of the day. If you stay in the moment, focus on your breathing and remain consistent in your practice, you’ll begin to feel more energized and less stressed.
Meta Description: Want to feel energized and filled with life? Read through our guide on energizing meditation to learn how to breathe more energy into your daily routine.
Are you just getting started with meditation or exploring the practice? You likely have a ton of questions about the practice itself, what you need to get started or even its origins. Don’t worry – we have you covered. We’ve rounded up 30 of the most common questions about meditation to help you learn more about this practice.
What is Meditation?
Meditation is an ancient practice dating back thousands of years. The word “meditation” originates from the Latin word “meditatum,” which means “to ponder.”
The purpose of the practice is to focus or clear your mind, which can help:
Reduce stress
Allow you to relax
Reduce anxiety
Improve concentration
There are many types of meditation, each of which has its own methods or techniques for achieving a calm, relaxed mind. These techniques may include:
Focusing on an object
Repeating a mantra
Focusing on the breath
Walking or performing some other type of movement
Where Did Meditation Originate?
Because meditation is an ancient practice that’s been around for thousands of years, it can be tricky to pinpoint its exact origin.
The earliest documented records of meditation are from the Hindu traditions of India around 1500 BCE.
Other forms of meditation have also been documented in the 6th and 5th centuries BCE in Buddhist India and Taoist China.
We can also find written accounts of different meditative states in the Pāli Canon sutras that date all the way back to the 1st century BCE in Buddhist India.
There are many theories on the origins of meditation, but the truth is that we just don’t know.
However, there have been a few key people who have helped spread the meditation practice, including:
The Buddha, also known as Siddhārtha Gautama or Siddhattha Gotama. His teachings are the foundation of Buddhism.
Dosho, a Japanese monk from the 7th century who traveled to China and studied Buddhism. After learning the Zen process, he returned to Japan and shared it with others.
Lao-Tze, an ancient philosopher from China and author of Tao-te-Ching. The text became the foundation of Taoism, which speaks of meditation and finding wisdom in silence.
Meditative practices have been a part of many cultures and religions around the world for centuries, even if these practices are not explicitly called “meditation.”
How Can Meditation Benefit Your Daily Life?
Many people find that meditation benefits their daily lives in several ways, including:
Improving anxiety. One meta-analysis that included more than 1,000 adults found that meditation may help reduce anxiety, especially for people with high levels of anxiety. Another study found that 8 weeks of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder.
Reducing stress. One review found that meditation can indeed reduce stress. Another 8-week study found that mindfulness meditation helped reduce the stress-induced inflammation response.
Helping improve emotional health. One review of 18 studies found that meditation helped reduce symptoms of depression compared to individuals in a control group. Another review found that meditation can reduce cytokine levels, inflammatory chemicals linked to depression.
Increasing focus. One review found that meditation may reverse brain patterns that contribute to worrying and mind wandering. Even short periods of meditation can help with your focus. One study found that practicing for 13 minutes a day improved memory and attention after eight weeks.
Many people also find that meditation helps improve their pain, sleep and even their compassion.
People are affected by meditation in different ways, so the practice can provide a wide range of benefits that are unique to each individual.
How Does Meditation Differ from Relaxation or Self-Hypnosis?
Meditation can help put you into a calm, relaxed state. You may have also seen people who get so deep into their meditation practice that it looks like they’re in a state of hypnosis. Is meditation really different from these two things?
Yes!
The goal of meditation is to enhance your perception of the present moment. The feeling of meditation is often compared to a heightened state of wakefulness. You become hyper-aware of your mind, body and surroundings.
On the other hand, self-hypnosis is often compared to the feeling of being in a dream-like state.
Meditation also differs from relaxation. While meditation can certainly help you relax, many people find that the practice helps them discover how their minds work. It becomes a journey of self-discovery rather than simply easing tension or stress.
When Should I Meditate?
The great thing about meditation is that there’s no right or wrong time to do it. It’s something that you can do anytime, anywhere.
That said, you may find that you have better meditation sessions at certain times of the day. Meditation is best performed at a time and place that is:
Quiet
Free of distractions
Comfortable
Skilled meditators can meditate in any situation, even in crowded, busy streets. But most people will find that they can only really get into a deep meditative state if they are in a calm, quiet place.
Determine which time of day will work best for your sessions. Many people find that first thing in the morning works best because it helps them start the day on the right foot – and it’s usually quiet in the morning.
How Do I Get Started with Meditation?
Getting started is always the hardest part of any new activity or practice, and meditation is no exception.
Meditation doesn’t require any tools or equipment, but a little guidance can go a long way in making your sessions more fruitful and less frustrating.
An app like Headspace can help you ease into the practice and will provide helpful tips. You can also find many free guided meditations on YouTube that will introduce you to the practice and give you a chance to try it out with no monetary commitment.
Why Should I Meditate?
Everyone has their own reasons for practicing meditation. It’s important to find yours. If you don’t have a personal reason for meditating, you may find it difficult to stay motivated to continue your practice.
Many people start meditating because they want to:
Ease their anxiety and reduce the stress in their lives.
Improve their symptoms of depression.
Discover more about their minds and themselves.
Learn how to become more resilient to stress.
Others choose to start meditating because of the brain benefits it offers. Research has found that meditation can strengthen areas of the brain associated with learning, memory, self-awareness and attention.
How Can I Make Meditation a Habit?
The best way to make any new activity a habit is to do it consistently. Some experts say that it takes 30 days to form a habit, but it may take you more or less time to reach this point.
How can you ensure you practice meditation regularly?
Commit to doing just a few minutes a day, and gradually increase the time.
Have patience and be kind to yourself. If you fall out of the habit, don’t beat yourself up. The most important thing is to keep trying your best to meditate regularly.
What is the Difference Between Meditation and Mindfulness?
The terms mindfulness and meditation are often used interchangeably. After all, mindfulness meditation is a popular practice.
However, while similar in nature, these two terms technically have different meanings.
Mindfulness is the act of paying attention to and being aware of your surroundings or whatever activity you’re engaging in. When someone is being mindful, they are aware of their thoughts, behaviors, feelings, movements and even their effects on others.
Meditation is an intentional practice where you bring all of your awareness to your breath or another single point of focus.
During meditation, you may become more mindful of your surroundings, and this is what is known as mindfulness meditation.
While these two practices are connected, they are still separate things. You can meditate without practicing mindfulness and vice versa.
Should Your Eyes Be Opened or Closed During Meditation?
Many new meditators wonder whether they should keep their eyes open or closed when meditating. The truth is that there’s really no right or wrong answer here.
Some people prefer to keep their eyes closed, while others find it easier to stay fixated on an object if their eyes are open.
Try experimenting with your eyes opened and with your eyes closed to see which one you prefer.
How Long Should I Meditate For?
There’s no minimum or maximum time you should meditate for – it’s all about your own personal limit.
Many beginners find that 5-10 minutes a day works for them to get started with the practice. It’s not uncommon for more experienced people to meditate for an hour or more at a time.
Here are a few things to know:
If your goal is to reduce stress, 10 minutes is all you need.
If your goal is to improve concentration and anxiety, 30+ minutes is ideal.
Mindfulness-Based Stress Reduction therapy recommends practicing for 40-45 minutes each day. In some Buddhist traditions, it’s common to meditate for just 15 minutes at a time.
How Can I Ignore Distractions During Meditation?
One of the biggest challenges of meditation is learning how to ignore or overcome distractions. Imagine that you’re trying to meditate but your roommate is blasting their music, the neighborhood kids are yelling outside, and your phone won’t stop buzzing.
Today, we have more distractions than ever, and that can make it hard to get into the right state of mind for meditation.
How can you ignore distractions? Here are some tips:
Set yourself up for success. Give yourself time for your practice. Choose a quiet spot with minimal distractions. Put your phone on silent, and wear headphones. Let your friends and family know that you’re dedicating this time to meditation and that you do not want to be disturbed.
Redirect your focus when you get distracted. If you find yourself getting distracted by sounds or thoughts, redirect your attention to your breath or whatever object you’re focusing on. Do not beat yourself up about it—practice non-resistance. Be present with the distraction and redirect your attention back to where you want it to be.
Treat each experience as a lesson. Reflect on how your mind works and what kinds of distractions have the strongest pull for you. By better understanding what distracts you, you can take steps to reduce distractions or learn how to identify them and redirect your attention.
Does Meditation Have to be a Religious or Spiritual Practice?
Although meditation has religious and spiritual roots, it does not necessarily have to be practiced for these purposes.
Many people use mindfulness-based meditation to simply:
Reduce stress and anxiety
Bring a sense of balance and peace to their lives
Learn how to improve their focus and memory
Whether or not you explore the spiritual or religious aspects of this practice is entirely up to you. At the end of the day, meditation is simply sitting peacefully.
Should I Meditate If I Already Do Things Like Yoga or Exercise?
Meditation is a mental practice, not a physical one. So, it’s perfectly fine to meditate if you already engage in physical activities, even those that may feel meditative, like running or yoga.
In fact, many people find that meditation helps enhance their exercise routines and gives them the extra energy boost they need to get moving.
Is There a Right or Wrong Way to Meditate?
The great thing about meditation is that there’s no right or wrong way to do it. However, it’s important to find a method or practice that works well for you and your needs.
You may find that some methods or types of meditation don’t work well for you. In this way, you could argue that there’s a “wrong” way to meditate simply because the practice isn’t meeting your needs.
But as a general rule of thumb, you can’t really meditate the wrong way or even be bad at meditation. Remember – it’s all about accepting the present moment as it is and without judgment.
What is a Meditation Object?
Meditation objects are used in object meditation, which is a visual-based practice where you focus on one particular thing.
A meditation object can be just about anything:
A tree outside
A candle
A visual picture in your mind
It doesn’t matter what the object is as long as you can maintain your focus on it without judgment or labels.
Why is Breath Awareness So Important in Meditation?
Breath awareness is a traditional focus for meditation practices, but why? Because it’s something that is ever-present and relatively simple to focus on.
Additionally, paying attention to the rise and fall of your breath can help you naturally take longer and deeper inhales and exhales, helping you relax and easing stress.
Breath awareness also helps synchronize the mind and body so that you become fully aware and immersed in the present moment.
Where Should I Meditate?
Just as there is no right or wrong way to meditate, there is no right or wrong place to practice. Skilled meditators can practice anywhere, including the busiest and noisiest of streets in a city.
That said, most people find that the best place to meditate is one that is:
Quiet
Safe
Peaceful
Free from distractions
This place can be anywhere, from your front porch to your local park.
Do I Have to Sit Cross-legged When I Meditate?
No, you don’t have to sit in a cross-legged position when meditating. You can sit in whatever position you like. The most important thing is to be comfortable.
Many people find that sitting in a cross-legged position puts too much stress on their knees. The last thing you want is to be in pain or uncomfortable when you’re trying to relax and get into a meditative state. So, find a position that works for you. You can also use a meditation cushion or stool, which will take some of the stress off of your knees.
Should I Listen to Music While Meditating?
It’s perfectly fine to listen to music while meditating. In fact, many people find that music helps them get into a deeper meditative state. Just make sure that you choose relaxing music that won’t be too distracting.
Remember that there’s no right or wrong way to meditate. If music helps you with your practice and you enjoy listening to it while you meditate, then continue to do so.
What Do I Need to Get Started with Meditation?
The beauty of meditation is that you only need two things to get started: a peaceful place and time. You can spend money on fancy cushions and courses if you want, but ultimately, all you need is time and a place to practice.
Do I Have to Have a Blank Mind to Meditate?
Many people are intimidated by meditation because they’ve been told they have to empty their minds or keep their minds blank while practicing. But if you’re a beginner, it can be extremely difficult to keep your mind free of noise and chatter at first.
Rather than telling yourself not to think while meditating, just allow things to be as they are in the moment without attachment or judgment. Witness and observe your thoughts, and then let them go. Don’t get caught up in them.
How Do I Stop Feeling Restless or Uncomfortable While Meditating?
If you’re feeling restless, acknowledge it. Observe your restlessness, allow it to be and explore the feeling. Why are you feeling restless? Remember to be kind to yourself. It’s okay to feel this way. You may find that shorter meditation sessions can help you avoid that feeling of restlessness in the beginning. As you get used to the practice, you can extend your time.
If you’re feeling uncomfortable, try moving around and finding a position where you feel relaxed but still awake and alert.
It’s normal to feel restless or uncomfortable when you first start meditating. Even if you’ve been practicing for years, you may still encounter these experiences.
What Should I Do if I Keep Falling Asleep While Meditating?
Many beginners fall asleep during their meditation sessions. It’s normal and common, so don’t stress about it. But if you find that you’re always falling asleep and having trouble progressing with your meditation, here are some tips:
There’s no right or wrong way to meditate, and everyone experiences meditation in their own way. That said, there are some things that many people experience while meditating:
A heightened sense of awareness – of your surroundings as well as your thoughts and emotions
You stop making judgments and simply observe
You become enveloped in a state of stillness
You may notice that you feel calmer, more relaxed, more resilient to stress and overall, more motivated and joyful if your meditation is progressing.
Am I Still Meditating if I Have Thoughts During My Session?
Yes, you can still meditate even if you have thoughts. The goal isn’t to stop having thoughts. The goal is to simply observe and witness thoughts if they arise, and then let them go.
If you’re too focused on keeping your mind blank and trying to force your mind into not thinking, it will be extremely challenging to get into a meditative state.
Once you stop trying to empty your mind, you’ll find that your thoughts naturally disappear after practice and time.
How Do I Quiet My Mind During Meditation?
If you have a busy mind that’s constantly moving from one thought to another, it can be challenging to really get deep into meditation.
One way to address this issue is to bring your focus back to your breath. Whenever you feel your mind wandering or notice that you’re getting lost in thought, bring your attention to your breath.
Simply shifting your attention back to where you want it to be can help sharpen your focus. Over time, you may find that your mind is naturally quieter.
It may also help to repeat a mantra or to say “in” and “out” with each inhale or exhale. Taking this approach can help ensure that you’re in control of your mind rather than letting it wander on its own.
How Do I Deal with Back or Leg Pain While Meditating?
It’s common to experience leg or back pain while meditating, especially if you’re new to the practice and sitting in positions you don’t normally sit in. But pain should never be a part of your practice.
If you’re feeling any kind of back or leg pain while you’re meditating, shift your position. Find a comfortable way to sit – any way will do
You can also try:
Sitting in a chair or up against a wall to support your back
Placing a blanket or towel under your knees for support
Using a meditation cushion
Ensuring that you’re using good posture when sitting
What Should I Wear While Meditating?
You can wear whatever you like while meditating. There are no rules – unless you are attending formal classes or sessions in facilities that have dress codes.
Whatever you wear, make sure you’re comfortable. Clothing that is too tight or constricting can be uncomfortable or even painful and may prevent you from breathing deeply during your practice.
Is There a Specific Way I Should Breathe During Meditation?
There are many breathing exercises out there, and there are many ways to breathe during meditation. But if you’re just getting started, don’t fixate on these things. Just breathe naturally.
It’s okay if you have shallow breathing. It’s okay if you have deep breathing. Just let it be.
Over time, you may find that your breathing patterns change naturally to become slower and deeper.
Final Thoughts
It’s natural to have many questions about meditation, but at the end of the day, it’s a simple practice. Don’t overthink it, and just allow everything just to be.
